At Home Exercises For The Buttocks

Correct Lunge Form to Get a Bigger Butt

To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you

don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while

doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch

step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.

Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1, Readyé Go! If you can't do it, try bending less your legs and taking smaller steps. Don't bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. Don't turn your knees inwards or outwards, they should constantly be in line with your toes. Be sure not to exceed your toes with the knee to avoid joint problems. 3,2,1, Stop! Next Exercises: Squat + rear lunges. 5,4,3,2,1, Readyé Go!

If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Don't bend your head, try staring at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Squat + Calf Lifts. 5,4,3,2,1, Readyé Go! If you can't do it, slow down the pace and bend less the legs. Don't pass the line of your toes with your knees during the descent to avoid joint problems.

Don't curve your back during the exercise, keep your abs and glutes constantly tight. 5,4,3,2,1, Stop! Next Exercises: Squat + Side Step. 5,4,3,2,1, Readyé Go! If you can't do it, try bending less your legs and taking smaller steps. Don't bend or curve your back, keep the abdomen constantly tight to stabilize the spine and avoid injuries. Don't turn your knees inwards or outwards, they should constantly be in line with your toes. Be sure not to exceed your toes with the knee to avoid joint problems. 5,4,3,2,1, Stop! Next Exercises: Squat + rear lunges.

5,4,3,2,1, Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Don't bend your head, try staring at a fixed point in front of you. 5,4,3,2,1, Stop! Next Exercises: Squat + Calf Lifts. 5,4,3,2,1, Readyé Go! If you can't do it, slow down the pace and bend less the legs.

Don't pass the line of your toes with your knees during the descent to avoid joint problems. Don't curve your back during the exercise, keep your abs and glutes constantly tight. 5,4,3,2,1, Stop! Next Exercises: Front Lunges. 5,4,3,2,1, Readyé Go! If you can't do it, try bending less the legs. Do not touch the ground with the knee of the back leg when you bring down the pelvis. Do not bend or curve your back during the exercise, keep your abdominals tight in order to be able to do this. 5,4,3,2,1, Stop! Next Exercises: Sumo squat touching the ground.

5,4,3,2,1, Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Never exceed the tip of your foot with the knee to avoid damaging the joints. 5,4,3,2,1, Stop! Next Exercises: Standing hip extension. 5,4,3,2,1, Readyé Go! Be sure not to curve or bend your back while doing the exercise.